Coconut milk vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between coconut milk and beans?
- Coconut milk is richer in iron, copper, and monounsaturated fat, while beans are higher in fiber, vitamin B1, vitamin B6, and zinc.
- Coconut milk's daily need coverage for saturated fat is 105% higher.
- Beans have 29 times less monounsaturated fat than coconut milk. Coconut milk has 1.014g of monounsaturated fat, while beans have 0.035g.
- Beans are lower in saturated fat.
- Coconut milk has a higher glycemic index (97) than beans (33).
We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Beans, baked, canned, no salt added types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more MagnesiumMagnesium | +15.6% |
Contains more IronIron | +465.5% |
Contains more CopperCopper | +29.1% |
Contains more ManganeseManganese | +∞% |
Contains more SeleniumSelenium | +37.8% |
Contains more CalciumCalcium | +212.5% |
Contains more PotassiumPotassium | +12.5% |
Contains more ZincZinc | +109% |
Contains less SodiumSodium | -93.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Vitamin B3Vitamin B3 | +76.7% |
Contains more Vitamin B5Vitamin B5 | +∞% |
Contains more Vitamin CVitamin C | +10.7% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin B1Vitamin B1 | +476.9% |
Contains more Vitamin B2Vitamin B2 | +∞% |
Contains more Vitamin B6Vitamin B6 | +293.9% |
Contains more Vitamin KVitamin K | +700% |
Contains more FolateFolate | +50% |
Contains more CholineCholine | +262.4% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Saturated fat | 21.14g | 0.103g | 96% |
Manganese | 0.916mg | 40% | |
Fats | 23.84g | 0.4g | 36% |
Iron | 1.64mg | 0.29mg | 17% |
Fiber | 2.2g | 5.5g | 13% |
Vitamin B1 | 0.026mg | 0.15mg | 10% |
Vitamin B6 | 0.033mg | 0.13mg | 7% |
Zinc | 0.67mg | 1.4mg | 7% |
Copper | 0.266mg | 0.206mg | 7% |
Calories | 230kcal | 105kcal | 6% |
Carbs | 5.54g | 20.49g | 5% |
Vitamin B2 | 0mg | 0.06mg | 5% |
Protein | 2.29g | 4.8g | 5% |
Choline | 8.5mg | 30.8mg | 4% |
Vitamin B5 | 0.183mg | 4% | |
Selenium | 6.2µg | 4.5µg | 3% |
Calcium | 16mg | 50mg | 3% |
Folate | 16µg | 24µg | 2% |
Vitamin B3 | 0.76mg | 0.43mg | 2% |
Monounsaturated fat | 1.014g | 0.035g | 2% |
Potassium | 263mg | 296mg | 1% |
Vitamin K | 0.1µg | 0.8µg | 1% |
Polyunsaturated fat | 0.261g | 0.172g | 1% |
Vitamin A | 0µg | 5µg | 1% |
Sodium | 15mg | 1mg | 1% |
Phosphorus | 100mg | 104mg | 1% |
Magnesium | 37mg | 32mg | 1% |
Vitamin C | 2.8mg | 3.1mg | 0% |
Net carbs | 3.34g | 14.99g | N/A |
Sugar | 3.34g | 7.78g | N/A |
Vitamin E | 0.15mg | 0.15mg | 0% |
Tryptophan | 0.027mg | 0% | |
Threonine | 0.083mg | 0% | |
Isoleucine | 0.09mg | 0% | |
Leucine | 0.17mg | 0% | |
Lysine | 0.101mg | 0% | |
Methionine | 0.043mg | 0% | |
Phenylalanine | 0.116mg | 0% | |
Valine | 0.139mg | 0% | |
Histidine | 0.053mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Contains more FatsFats | +5860% |
Contains more ProteinProtein | +109.6% |
Contains more CarbsCarbs | +269.9% |
Contains more OtherOther | +140.8% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Contains more Mono. FatMonounsaturated fat | +2797.1% |
Contains more Poly. FatPolyunsaturated fat | +51.7% |
Contains less Sat. FatSaturated fat | -99.5% |